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Fibre-rich: antipasto salad

Fibre-rich: antipasto salad
Main Ingredient: Various Vegetables

Cuisine: Continental Italian

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Fibre-rich: antipasto salad ingredients

  • 4 oz Extra-firm tofu
  • 1 c Broccoli florets
  • 19 oz Canned chick-peas
  • 1 small Sweet red or green pepper
  • 1⁄2 Seedless cucumber
  • 1 c Cherry tomatoes, halved
  • 1⁄4 c Black olives - Kalamata
  • 1⁄2 c Mozzarella, cubed
  • 2 T Fresh parsley, chopped
  • 2 oz Feta cheese, crumbled
  • Dressing
  • 2 T Red Wine Vinegar
  • 1 Green Onion, minced
  • 2 garlic cloves, minced
  • 1 t Dijon mustard
  • 1⁄2 t Dried basil
  • 1⁄2 t Dried oregano
  • 1⁄4 t Salt
  • 1⁄4 t Pepper
  • 3 T olive oil

Cooking Fibre-rich: antipasto salad

1. Dressingi: in bowl, whisk vinegar, onion, garllic, mustard, basil, oregano, salt and pepper; gradually whisk in oil. Cut tofu into 1-½-inch long strips, about ¼-inch wide; add to dressing.
2. Let stand at room temperature for 1 hour.
3. In saucepan of boiling salted water, cook broccoli just until tender-crisp; drain and refresh under cold water.
4. Drain again; place in large bowl.
5. Rinse chick-peas under cold water; drain and add to bowl.
6. Slice sweet pepper into thin strips and cut cucumber into chunks; add to bowl along with tomatoes, olives, mozzarella, parsley, dressing and tofu.
7. Tossi gently.
8. Cover and refrigerate, stirring occasionally, for at least 1 hour or up to 2 days.
9. Taste and adjust seasoning.
10. To serve, toss gently and sprinkle with feta cheese.
11. Per serving: about 270 calories, 13 g protein, 16 g fat, 31 g carbohydrate high source fibre, good source calcium.


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